Tuesday, January 31, 2023

How To Overcome Stress At Work

Get In Touch With Your Feelings

How to Overcome Anxiety (at Work)

An important component of conflict resolution involves only youknowing how you feel and why you feel that way. It may seem that your feelings should already be obvious to you, but this isnt always the case. Sometimes you feel angry or resentful, but dont know why. Other times, you feel that the other person isnt doing what they should, but you arent aware of exactly what you want from them, or if its even reasonable.

Journaling can be an effective way to get in touch with your own feelings, thoughts, and expectations so you are better able to communicate them to the other person. Sometimes this process brings up some pretty heavy issues, and psychotherapy can be helpful.

How Can Work Stress Affect Well

Long-term exposure to work-related stressors like these can affect mental health. Research links burnout with symptoms of anxiety and depression. In some cases, this sets the stage for serious mental health problems. Indeed, one study shows younger people who routinely face heavy workloads and extreme time pressure on the job are more likely to experience major depressive disorder and generalized anxiety disorder.

High levels of stress at work and outside of it can affect physical health, too. Repeated activation of the fight-or-flight response can disrupt bodily systems and increase susceptibility to disease. For example, repeated release of the stress hormone cortisol can disturb the immune system, and raise the likelihood of developing autoimmune disorders, cardiovascular disease, and Alzheimers disease. Chronic stress can also affect health by interfering with healthy behaviors, such as exercise, balanced eating, and sleep.

Work stress can also harm companies or organizations. Burnout reduces job productivity and boosts absenteeism and job turnover, and also leads to conflict between coworkers, causing stress to spread within a workplace.

Managing Common Stressful Situations At Work

If you feel stressed by a certain problem at work, you might not be alone in this.

Anyone can experience some of these common stressful situations in the workplace. The important thing is understanding how to manage them.

Problems with your workload

  • Ask your manager for help. Discuss your workload with your manager. Try setting realistic targets and talk about how you can solve the issues you’re having.
  • Try to balance your time. You might be doing too much at once. If you don’t give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done.
  • Reward yourself for achievements. Rather than only focusing on work that needs to be done next, reward yourself for tasks youâve completed. Your reward could be taking a break to read, do a puzzle, chat with co-workers or spend time outside.
  • Be realistic. You don’t have to be perfect all the time. You might find that you’re being more critical of your own work than you need to be. Work within your limitations and try to be kind to yourself.

“I don’t take on too much at one time, little steps are the way. Breathing strategies, having a mindset and thinking, ‘I can do this!'”

Difficult work-life balance

Lack of support in your workplace

“My work has become a strong support system. My work colleagues have become like family and there is a mutual respect in how we treat one another.”

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Employees Want And Need Job Security

Employees face growing job insecurity. Downsizing, layoffs, and budget cuts are increasingly common. The result of this uncertainty is stress.

Do This: Give your employees opportunities to expand their skills in order to increase their value to the organization. But no matter what, communicate with your employees. Let them know about changes that may be taking place. Even if you dont know all the answers, be honest and upfront and work with them the best you can.

Tip : Break Bad Habits That Contribute To Workplace Stress

15 Super Ways to Handle Stress at Workplace

Many of us make job stress worse with negative thoughts and behavior. If you can turn these self-defeating habits around, youll find employer-imposed stress easier to handle.

Resist perfectionism. When you set unrealistic goals for yourself, youre setting yourself up to fall short. Aim to do your best no one can ask for more than that.

Flip your negative thinking. If you focus on the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Dont try to control the uncontrollable. Many things at work are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control, such as the way you choose to react to problems.

Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or funny story.

Clean up your act. If your desk or work space is a mess, file and throw away the clutter just knowing where everything is can save time and cut stress.

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How To Reduce Stress At Work: 10 Practical Ideas

With that said, here are 10 ways you can reduce stress at work each day. Not all of them will be realistic for your job, but some of them will. Focus on the ones that work for you and forget about the rest.

1. Work in 90minute sessions. After studying elite athletes, musicians, actors, and chess players, Dr. K. Anders Ericsson at Florida State University discovered that the top performers work in approximately 90minute sessions and then take a break. They focus intensely and then give themselves time to recover and regain energy.

2. Break your day up with exercise. You’re probably aware that exercise reduces stress, but there are some rarely talked about benefits of exercise as well. Regardless of why you exercise, the bottom line is this: get out and move.

3. When you leave work, leave work. I’ll admit that I’m just as guilty as anyone else when it comes to answering work emails at all hours of the day. That said, on the evenings when I’ve ignored my inbox I’ve noticed something: nothing changes. When the work day starts, I still have things to do and people to respond to the additional time the night before doesn’t make the next day any easier.

Give your email a rest for a night or two and see if work is any different the next day. Your time outside of the office should be spent on you and the people you care about, not in your inbox.

5. Meditate. If you don’t think you have enough time to meditate , then read this Harvard Business Review article.

Why Is Meditation Important For Your Mental Health

Meditation offers many benefits for your mental health, and can help with anxiety, depression, sleep deprivation, stress and more.

It can help you to reduce the severity of chronic diseases like cancer and heart disease by increasing your levels of mindfulness. It also helps to cultivate positive emotions such as gratitude, happiness and compassion which can be considered the ultimate healing power.

There are many meditation techniques that vary in length of time needed to complete a session. Some techniques may require daily sessions while others may only need one or two sessions. It is important to find a technique that works best for you because just like any other form of exercise or dieting it will take some time before you see results.

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Boost Employee Career Happiness

The average employee spends 13 years and two months at work. In fact, its what we spend the most time doing in our lifetimes . Can you imagine spending that much time doing something that makes you unhappy? When employees arent happy in their careers, they likely see their job as a burden and stressor, forcing them to sacrifice the things theyd rather be doing.

When employees have to work, they feel they cant spend time with their family, travel, get a puppy, meet up with friends, or pursue their dreams. Managers can use these tips to uncover these feelings and help motivate their employees to continue achieving their personal and professional goals.

Spot Emotions and Provide an Outlet for Expression

Assess career outlook early on in your employees lifecycle. Consider launching new hire surveys at 30, 60, and 90 days to capture their sentiments at different stages. Employees might feel a little anxious or excited when they first start, but how does that change after a few months? Emotions at certain points in their tenure can provide insights into how to improve the employee experience and mitigate talent-risk.

Coach Toward a Fulfilling Career

Continuously challenging employees helps keep the doors open for new opportunities to engage and delight them. Use a variety of mediums like engagement surveys, pulse surveys, one-on-ones, or performance reviews to collect ongoing, real-time feedback about their career goals.

Develop and Grow Employee Skills and Strengths

Learn To Accept What Is In Your Control And What Isnt

How To Overcome Stress and Anxiety at Work | Tips for Freelancers

Some things are out of your control.

Find ways to make the things that are out of your control more bearable. If where you work is too noisy, maybe noise cancelling headphones would help.

For example, getting stressed about the traffic on the way to work is completely unhelpful. You canât control the traffic. The best you can do is leave early enough so you have plenty of time to get to work. If leaving late is adding stress because the traffic makes you late for work leaving you apologizing or making excuses for why youâre late, youâre needlessly adding to your stress. You canât control the traffic, but you can control when you leave home.

Make changes to what you can control. The rest is not worth getting upset about.

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Ways To Help Your Employees Overcome Workplace Stress

We all know what it feels like to get stressed out about something, and it doesnt feel good. People get stressed out for a lot of reasons, but the workplace or a job is a common trigger. Stress isnt just a mental or emotional issue, either it can cause physical symptoms like headaches and stomach pain. Anxiety can get so overwhelming that it becomes debilitating, and as an employer, you dont want to see your employees suffer. Reducing stress can help your business lower your employee turnover rate, plus make everyone happier. To help combat the everyday stress of the workplace, weve got a few tips.

What Are The Signs Of Work

Signs of stress at work include the following feelings or behaviours when you are at work or in relation to your work:

  • irritable, impatient or wound up
  • over-burdened
  • tense and tired
  • restless or panicked.

Over time, these symptoms can lead to mental health problems, such as depression or anxiety, or physical conditions such as such as chronic headaches or heart disease.

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Employees Need Training To Do Their Jobs Well

One source of job stress is the disparity between a persons capabilities and the requirements of the job they are asked to perform. Often, this stress can be alleviated with training and education. An employee who is properly trained and educated will have the confidence and ability they need to do their job well and better manage their stress.

Do This: Provide training and continuing education for your employees. Most employers require new hires to be trained, but many do not provide on-going training.

Ask more experienced employees to assist in trainings. This will improve morale and will help transfer institutional knowledge from older to younger workers.

You can also allow employees to rotate through other divisions of the company for cross-training, provide access to external education at colleges or training centers, or even offer funding for distance learning through online programs.

Where possible, completion of training should be recognized and praised. Remember to regularly assess training programs by asking those who have been trained for their input and suggestions.

Stay Organized By Using Good Filing Systems And Creating Personal Rituals

Reducing stress stock vector. Illustration of business ...

The more organized your life, the less stressed you will be. Create a filing system that works for you, with folders for important documents, recent documents and projects. Develop an organizational plan that is easy to maintain.

This will save you time in the long run by making everything easily accessible. Consider creating rituals for your daily life. These may include personal routines like making tea before work or going on a walk every day during your afternoon break.

It can be tough to stay on top of things, but with some good filing systems and personal rituals, it’s possible. One way is to create a plan for where you’re going to put mail as soon as you receive it. If the mail is junk, throw it out or recycle it immediately. If the mail needs action or processing, put it in a folder or bin for that type of task.

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Taking Steps To Manage Stress

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Declutter Your Life / Simplicity

Far too often, we take on responsibilities that we rather shouldnt. We also spend valuable time chasing aims that are not truly our own. Even further, we waste precious time by engaging in entirely meaningless activities. These activities might be entertaining, but they dont provide any true value. In short, our lives are filled with responsibilities, tasks and activities that are of no use. Pursuing these activities adds unnecessary stress.

Excessive clutter can wear you down and distract you from that which is really important. In many cases, it invites great chaos into your life. From complexity comes stress. Its therefore all the more important to introduce simplicity in your life.

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What Is Employee Stress

Employees stress is a growing concern for organizations today. Stress can be defined as a lively circumstance in which people face constraints, opportunities, or loss of something they desire and for which the consequence is both unpredictable as well as crucial. Stress is the response of people to the unreasonable/excessive pressure or demands placed on them.

Stress is not always negative. It may also bring out the best in individuals at times. It may induce an individual to discover innovative and smarter way of doing things. This positive dimension of stress is called as enstress. But usually, the term stress has a negative implication and this negative aspect of stress is termed as distress. For instance – When a subordinate is harassed or warned by his superior, unhappiness of unsuitable job, etc. We can say that Stress causes some people to break, and other to break records.

What Can I Do About It

Overcoming Stress at Work – Online Training Program

It can be easy to think that stress is caused by a failing on your part, or that its just a natural part of the job. For example, it youve got too much to do, its tempting to think this is because youre too slow or arent working hard enough. This can encourage us to work unrealistically long hours, which can worsen stress by making work the centre of our lives and reducing then time we have to unwind.

Feelings of stress are your bodys way of telling you something needs to change. Things arent going to get better by ignoring your body. If you dont talk to your boss, they wont know youre feeling overworked, which means they cant help you. There will almost certainly be a simple solution such as reassuring you that youre working at an acceptable pace, offering you training, or sharing work out more evenly.

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Tip : Dont Skimp On Sleep

You may feel like you just dont have the time get a full nights sleep. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped youll be to tackle your job responsibilities and cope with workplace stress.

Improve the quality of your sleep by making healthy changes to your daytime and nightly routines. For example, go to bed and get up at the same time every day, even on weekends, be smart about what you eat and drink during the day, and make adjustments to your sleep environment. Aim for 8 hours a nightthe amount of sleep most adults need to operate at their best.

Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your bodys production of melatonin and can severely disrupt your sleep.

Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.

Stress and shift work

Working night, early morning, or rotating shifts can impact your sleep quality, which in turn may affect productivity and performance, leaving you more vulnerable to stress.

Establish Routines / Focus Decision

When it comes to the major causes of stress, almost everyone mentions heavy workload, tight deadlines, relationship problems and family issues. Almost no one, however, considers the impact of unstructured behavior in the workplace and life in general. Not following routines comes at a high price: You largely increase the amount of decisions you have to meet. And in doing so, you run risk of wasting time and energy over mundane problems. Consequently, you have less energy to spend on the major issues and challenges, which in turn causes stress.

When asked why hes always wearing the same T-shirt, Mark Zuckerberg, founder of Facebook, responded:

I really want to clear my life so that I have to make as few decisions as possible about anything except how to best serve this community. and I feel like Im not doing my job if I spend any of my energy on things that are silly or frivolous about my life, so that way I can dedicate all of my energy towards just building the best products and services.

Barrack Obama spoke about something similar when he said:

Im trying to pare down decisions. I dont want to make decisions about what Im eating or wearing. Because I have too many other decisions to make. You need to focus your decision-making energy. You need to routinize yourself. You cant be going through the day distracted by trivia.

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